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Healthy Quinoa Fritters Recipe {Gluten-Free}

healthy-quinoa-fritters-recipe
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This healthy quinoa fritters recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam inspires others with her passion for healthy eating on her website, Eat Good 4 Life.

healthy-quinoa-fritters

If you’re looking for new and creative ways to use quinoa, you’ll love this easy, protein-packed recipe. My healthy quinoa fritters are a quick dinner you can prepare on a busy weeknight, and they also make great leftovers for lunch throughout the week. Naturally gluten-free and vegetarian, these versatile fritters can be prepared to accommodate different special diets.

Traditional fritters are deep-fried, but my quinoa fritters are baked in the oven for a healthy variation. This also makes things easier and cleaner because you don’t have to worry about dealing with hot oil.  

quinoa-fritters-mixture

I love incorporating quinoa into meals because it’s a nutrient powerhouse. Most notably, quinoa is a complete protein because it provides all 9 essential amino acids. Essential amino acids are the building blocks of protein that we need to consume in our diet every day since our bodies cannot produce them naturally. Getting high quality protein sources is important for any diet, and quinoa provides a hearty seven grams of protein per serving.

Quinoa is also a good source of dietary fiber, which is beneficial to a healthy digestive system, and it’s rich in antioxidants that fight excessive inflammation in the body. When you eat quinoa, you’ll be getting plenty of iron; a single serving provides over 25% of the daily recommended intake for this mighty mineral. Aside from the impressive health benefits, quinoa has a light, fluffy texture that makes it look and feel more like a grain. It’s actually a seed, though, so quinoa is suitable for gluten-free diets.

quinoa-fritters-before-cooking

For even more protein, fiber and iron, I added black beans to the mixture. The beans also add flavor, improve texture and help the fritters keep their shape. The recipe also calls for gluten-free rolled oats, which act as a binder and provide an extra nutrient boost. I made sure to use only wholesome, nutrient-dense ingredients in this recipe so you’ll feel full and satisfied after the meal.

To give the fritters some extra flavor, I sprinkled in cumin powder but you can use any seasonings that you’d like. I wanted to keep the mixture simple but you can always get creative and add more veggies. From previous experience, tossing in chopped mushrooms and green peppers works very well.

quinoa-fritters-after-cooking

I’ve made these fritters several times before, and sometimes turn them into burgers by baking them a little longer so that they can firm up more. My kids love them so much that I doubled the batch and froze some to save for later. When it comes time to bake them, I just take them out of the freezer and bake them an extra 2 minutes on each side.

quinoa-fritters-stack

If you would like to make this recipe vegan, you can use a “flax egg” instead of a regular egg. To make the flax egg, whisk together 1 tablespoon of flaxseed meal with 3 tablespoons of water until combined. Place the mixture in the fridge, let it set for 15 minutes, and then use it in the recipe to replace the regular egg. This is also a good option for anyone with egg allergies, or for those following a low cholesterol diet.

quinoa-fritters-burger

I hope you get to make this healthy quinoa fritters recipe. It’s perfect if you want to try a low-fat variation of fritters, a new kind of veggie burger, or are just looking for a delicious dinner recipe. If you like quinoa, I’m sure you’ll enjoy these!

Healthy Quinoa Fritters Recipe {Gluten-Free}

Total Time: 25 minutes

Yield: 12 medium-sized fritters

Healthy Quinoa Fritters Recipe {Gluten-Free}

Ingredients

Instructions

  1. Preheat your oven to 425 F. Line a baking sheet with parchment paper and set aside.
  2. Place 1.5 cups black beans and rolled oats in your food processor and pulse until pureed. Add the rest of the ingredients, except the cilantro and remainder black beans, and pulse until combined.
  3. Transfer the mixture to a bowl and add the cilantro and remainder black beans. Combine the in-gredients. Make small patties shaping about 1/3 cup of the mixture into fritters.
  4. Place patties on the prepared baking sheet and bake on each side for 6 minutes. They will be-come more firm as they bake. If you decide to make burgers instead, bake the patties for at least 8 minutes on each side.
  5. Serve the fritters as desired with any sauce or toppings of your choice. They are delicious on Eng-lish muffins or whole wheat buns.
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This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.

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9 Responses to “Healthy Quinoa Fritters Recipe {Gluten-Free}”

  1. mcphersonz2@yahoo.com' Julie

    I was wondering if you have tried it with a flax seed egg? Did they stay together?? I’m just starting my vegan journey and I just want to make sure they will work. 🙂 thanks.

    Reply
    • Meghan Remedios

      Hi Julie – Thanks for your question. We haven’t tried making this particular recipe with a flax seed egg, but that should work because the consistency of the flax egg works as a binder.

      Reply
  2. onesangel@hotmail.com' alyse

    Hi, I noticed in the nutrition facts it doesn’t list any cholesterol. Shouldn’t there be some considering an egg is being used in the recipe, even if trace amounts are included in each fritter? thanks

    Reply
    • Meghan Remedios

      Hi Martyna – Yes, you can certainly freeze these quinoa fritters. We recommend individually wrapping each one before freezing them. When it comes time to bake them, be sure to bake them an extra 2 minutes on each side.

      Reply
    • Meghan Remedios

      Hi Fran, the quinoa and black beans need to be cooked prior to baking because the recipe will turn out too dry otherwise, and these ingredients would be under-cooked.

      Reply

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